Broccoli and cauliflower, cooked, no added fat
Common food
This is a simple, healthy side dish of broccoli and cauliflower florets, steamed or boiled until tender-crisp. The flavor is mild and slightly earthy, with a satisfying, tender bite. Nutritionally, it's a low-calorie powerhouse, offering a good dose of fiber and protein with virtually no fat.
Calorie split: 32% protein · 62% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love this duo for its incredible versatility and mild flavor, which acts as a perfect canvas for herbs, spices, or a squeeze of lemon. It's a reliable, quick-cooking staple that adds color, crunch, and nutrition to any plate.
⚠️ Watch-outs & how to enjoy it better
Overcooking can lead to a mushy texture and a sulfurous smell that some find unappealing. For those sensitive to FODMAPs, the fiber and certain carbs in cruciferous vegetables can cause digestive discomfort; steaming rather than boiling and starting with smaller portions can help.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in calories, supporting weight management.
- Provides a good plant-based protein boost.
- Rich in vitamin C and vitamin K.
- Contains glucosinolates, compounds studied for their health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Broccoli and cauliflower are both cultivars of the same species, *Brassica oleracea*, making them close relatives of cabbage, kale, and Brussels sprouts.
Full nutrition (USDA data · scales with serving)
| Water | 92.1 g |
| Energy | 23.0 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 0.17 g |
| Carbohydrate, by difference | 4.5 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.51 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 36.0 mg |
| Potassium, K | 140 mg |
| Sodium, Na | 130 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 35.6 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.38 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 24.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 25.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 301 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 558 ug |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 49.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is this dish suitable for a low-carb diet?
Yes, it's very low in net carbs. With 4.54g of total carbs and 2.8g of fiber per 100g, the net carbs are only about 1.74g, making it an excellent choice for low-carb and ketogenic diets.
How can I prevent the vegetables from getting mushy?
Steam or blanch them for just 3-5 minutes until they are tender but still have a slight crisp bite. Shocking them in ice water after cooking stops the cooking process immediately.
Are there any major allergens in this food?
No, broccoli and cauliflower are not common allergens. However, as cruciferous vegetables, they can cause gas or bloating in some individuals, especially when eaten raw or in large quantities.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.23 kcal/g · 41% calories from protein · 2.8 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.